How to Start a Keto Diet | 2020

Keto Diet Plan

So you’re ready to adapt to a Keto Genic Diet to lose weight and improve your health you’ve come to the right place making any big lifestyle.

Diet changes can be challenging especially at first there are a lot of new routines to learn and old habits to unlearn but we’ve seen over and over again with the people in the ruled.

Community that over time keto becomes the new normal and the dramatic results are so worth it what’s the best way to get started with a keto genic diet here we’ll outline three steps to keto success but first let’s define.

what a Keto Diet?

Keto is simply put it is a high-fat, low-Carb, low-to-moderate protein diet.

by drastically restricting carbohydrates in your diet the body will enter and sustain

Ketosis

a metabolic state where the body burns a highly efficient alternative fuel called ketosis.

Not only does the Keto diet help with weight loss but current research also indicates that it can help to improve health conditions like Heart Disease type 2 diabetes and Alzheimer’s disease to start your Keto journey off on the right foot

Here are our top 3 Key Pieces of Advice

1. Eat the Right Foods

2. Eat the Right Amount of those foods

3. Prepare for the “Keto Flu”

1. Eat the Right Foods

Let’s Start with food your goal on a Consistent basis is to replace carb heavy foods with Keto Friendly Foods.

This will help you eat fewer calories than before and help jump-start and Sustain Ketosis. You Will need to Focus on

Meat

High Fat Dairy

Healthy oils

Leafy green

Above-ground Vegetables

Nuts

Seeds

Avocado Berries

Keto Approved Sweeteners

2. Eat the Right Amount

It’s not just eating the right foods though that is the foundation of the diet you must also learn how much to eat which brings us to our second point

A Keto diet can help you to restrict your calorie in take in a slow and steady way which leads to long-term weight loss.

But it can be hard to do this if you’re not carefully tracking what you eat one way to figure out how much you should be Eating on a Keto Diet is to check on your progress every few weeks and adjust accordingly if you’re not seeing the results you want.

You can also use the Keto Calculator which we find to be a more precise method you’ll also need to track your.

Macro Nutrients or Macros

Those are Fats Carbs and Protein which need to be kept in careful balance to keep your body in Ketosis.

General Rule

We recommend eating Below 35 grams of carbs a day and Aiming to get 70% of your Calories from fat and 25% from protein.

The keto calculator can help you dial in exactly what to be aiming for each day.

3. Prepare for the “Keto Flu”

Finally when you’re starting out on a Keto Genic Diet you must prepare for the “keto flu”.

When you First cut back on Carbohydrates your body will experience some changes as it adjusts to your lifestyle.

One possible change is the “Keto Flu” an Umbrella term for the flu-like symptoms you may encounter like fatigue or mental fogginess Usually these symptoms only last a short while but it is best to be prepared.

“Keto Flu” Prevention

1. You will need to drink more water

2. Increase your Sodium, Potassium and Magnesium in take

3. Eat more Fat, Especially MCTS

Most importantly check in with your self from time to time to monitor the changes in your body composition.

How you feel to be sure that the “Keto Genic diet” is the right choice.